Monday

Note
* For best results complete Muscle Endurance Specialty with the Weightlifting Specialty
* All movements need to be under FULL control unless stated otherwise
* Aim to be near or hitting failure on the last few reps of the last sets

Part A
Tempo Back Squat, rest 2:00
5 x 20 @ light/moderate
* Tempo = 212X
* Just stay consistently moving for all 20 reps

Part B
Sumo Deadlift, rest 1:30
4 x 15 @ moderate
* No resting at the floor - just TnG
* Only complete if you are NOT following the Athlete Program

Part C
3 RFQ
20 Alt Back Rack Step Up @ light
20 Death March @ moderate
1:30 Rest
* Use 2x DB or KB to load the Death March

Part D
Heels Elevated DB Squat, rest 1:30
1 x 20
1 x 16
1 x 14
1 x 10
1 x 8
* Increase the weight each set - load the Quads.

Tuesday

Wednesday

Part A
1 RFR
- 2 Rounds -
ME UB Strict Press @ 75%
0:30 Rest
ME UB Strict Press @ 75%
2:00 Rest
- Then 2 Rounds -
ME UB Push Press @ 75%
0:30 Rest
ME UB Push Press @ 75%
* Each set must be to failure!
* Scoring = total number of Strict Press and Total number of Push Press - note each individual set
* Only complete if you are NOT following the Athlete Program

Part B
Alt Top Down Upright Row, rest 1:30
4 x 20 @ light/moderate
* Start and finish each rep at your collar bone - alternate from here and not full extension

Part C
3 RFQ
12 Bent Over Fly @ light
12 Lateral Fly/Raise @ light
12 Front Raise @ light
2:00 Rest
* Move immediately from one to the other - no rest between movements

Part D
Seated Single Arm DB Press, rest 1:30
4 x 12 @ moderate
* Start with your stronger arm, then complete the same weight on your weaker side even if you need to break the 12 reps into smaller sets

Thursday

Friday

Part A
UH Grip Strict Pull Up, rest 1:30
5 x ME
* C2B if possible
* If you cannot complete more than 5 reps UB each round scale it until you can

Part B
Standing Banded Lat Push Down, rest 1:30
4 x 20 @ light
* Standing with arms straight out at shoulder height holding a band attached to the rig push down until your hand reach your thighs
* Keep your shoulders back and down so you're really engaging your Lats and Serratus Anterior
* Only complete if you are NOT following the Athlete Program

Part B
Pendlay Row, rest 1:30
4 x 15 @ moderate
* No kipping to get the bar to Chest height - keep it controlled

Part D
Tempo DB Bicep Curl, rest 1:30
3 x 8 @ light
* Tempo = 2X6X
* VERY slow negative

Saturday

Part A
Pause Bench Press, rest 2:00
3 x ME @ 70%
* Pause at the top and touching the chest for 1 second every rep

Part B
Incline DB Fly, rest 1:00
6 x 15 @ light/moderate
* Add or remove weight to maintain intensity
* Only complete if you are NOT following the Athlete Program

Part C
5 RFQ
10 Strict Ring Dip
10 Seated OH DB Tricep Extension
1:00 Rest
* Scale the Ring Dips so you hit 10 reps, if they are too easy then add weight
* Seated OH DB only use one DB and hold the end so the handle goes down between both of your hands

Part D
0:30 On 0:30 Off until you finish
30 Ring Push Up
20 Push Up
20 Ring Push Up
10 Push Up